6pm

00:00-0:10 Shadowboxing & Dynamic Stretching Warm Up

NONSTOP @ 1:00 Int of Odd & Even x 10 Rds = 10:00

Odds: Shadowboxing & Evens: Dynamic Stretching 

• Roll & Uppercut focused on Angle of Attack

• Same-side Finish & Roll focused on Strategic Combos

• Start with a Kick focused on Knee Position & Hip Power

• Dynamic Flow focused on Smoothness

• Head Movement ONLY focused on Balance

** Joining MAOW Thursday Sparring Night **

00:10-00:25 Partner Drills

Special Instructions:

• Focus on Targeting & Blocking 

NONSTOP @ 3 Sts x 3 Evs = 9 Rds x 1:00/0:30 = 15:00

St01 1,2,3 on Rhythm

Jab (1), Cross (2) to disrupt their advance and get their hands up. Then move in and strike with a lead-hand Hook (3) to close distance and deliver power around the opponent’s defenses.

St02 6, 1,4 focused on Shoulder & Hip Movement for Power

Rear-hand Uppercut (6) to disrupt their advance and get their head up/out of a defensive position. Then Jab (1) to measure and rear-hand Uppercut (4) to close distance and deliver power around the opponent’s defenses.

St03 1,5,2 focused on Core Power

Jab (1) to disrupt, measure and bring their hands up. Lead-hand Uppercut (5) to get their head up and advance on opponent. Then Cross (2) to suppress [walk through] opponent with optimal speed, power and reach.

00:25-00:55  Sparring

   Special Instructions:

• #1 Rule...No Headaches

• go light...Be Playful to Learn!

  • This will allow for a less stressful, more fluid sparring round…relax your mind.

• Use Pace to control Cardio

3 Sts x 3 Evs = 9 Rds x 2:00/1:00 = 27:00 + 3:00 Ending Round

** 2:00 Standing + 1:00 Takedown w/ Training Resistance = Developing Hand-Eye Coordination, Neural Pathways & Muscle Memory **

St01 Tech Sparring focused on Head Movement & Flow, Striking Strategy & Counterstrikes

St02 Kicks ONLY focused on Footwork + Shielding & Controlling Distance

Rd03 Clinch Fighting & Dirty Boxing focused on Balance, Blocking & Striking in the Pocket

00:55-01:00  ReCovery & Stretch

7pm

01:00-01:10 Body Hardening

NONSTOP 5 Rds ea of Odd & Even = 10 Rds x 0:55/0:05 = 10:00

• 4:00 Core

• 1:00 Legs

01:10-01:15  Shadowboxing Cool Down

You will be tired so focus and make it look good!

   Special Instructions:

• Be Smooth

• Good Footwork 

• Head Movement

• Clean Hands

01:15-01:25 Post-Workout Stretch

NONSTOP 10 Rds x 1:00 Holds = 10:00